Simplified September Week 4: Flank Steak
Simplified September Week 4: Flank Steak
We hope you have enjoyed Simplified September! This is the final week! This week is a bit different from prior weeks. Instead of bulk cooking a protein and using in 3 different ways, we are showing you 3 different ways to cook Flank steak with veggies which are quick, simple, template compliant and of course, delicious!
Note that for those who have told us you are interested in some plant-based protein recipes, we recommend trying any of the other recipes we have made (other than this week) using tofu, tempeh or seitan. Keep in mind you will need to make some adjustments to carb or fat servings.
1. Grilled Flank Steak with Balsamic Grilled Vegetables
Ingredients:
1 pound/450 grams flank steak
1 Tsp black pepper
1 Tsp garlic, minced
1 large red bell pepper
1 large green bell peppers
1 small white onion
2 Tbsp Coconut Aminos
2 Tbsp Balsamic Vinegar
Instructions:
Pre-heat the grill to medium high heat.
Season flank steak with garlic, salt and pepper.
Slice peppers and onions and place them on a large piece of foil.
Add in the coconut aminos and balsamic vinegar.. Fold up and seal veggies into a tight packet.
Place the veggie packet directly on the grill.
Cook 4 minutes. Then place the flank steak on the grill beside veggie packet
Cook the flank steak for 5 minutes per side.
Remove both the flank steak and the veggie packet at the same time.
Serve with your choice of carb (rice, potato or tortillas.) Make sure to cut the meat ACROSS the grain!
Template breakdown:
Since this is primarily protein with veggies on the side, follow your serving sizes in the template to determine how much to have for your meal.
2. Flank Steak Wrapped Veggie Rolls
Inspired by “Fit Men Cook”
Ingredients:
~1.5 pound/675 grams lean flank steak
1/2 cup carrots
1/2 cup zucchini
1 red bell pepper
6 (medium thick) asparagus spears
3 stalks kale
Marinade:
1/8 cup rice vinegar
1/4 cup coconut aminos
1 tbsp ginger
1 tbsp garlic (paste)
1 tbsp sesame oil
juice from 1 mandarin orange
1/3 cup chopped cilantro
Instructions:
Set oven to 375F.
Cut your vegetables into thin strips/pieces.
Slice flank steak in half to make it thinner, then cut into several strips. Make sure to cut ACROSS the grain!
In a bowl, mix ingredients of the marinade together. Set aside about 1/4 cup marinade for brushing after baking. Add steak strips and marinate for at least 20 minutes.
Take a strip of steak and place it flat down on a plate or table. Add zucchini, 1 asparagus spear, carrots, bell pepper and kale. Roll it up and repeat until all steak has been used. If needed, you can use a toothpick to secure the rolls.
Sear the rolls in a nonstick skillet for about 1 minute in order to “cook close” the rolls. Place the rolls on a baking rack and bake for 15 minutes at 375F. Brush the baked steak rolls with the marinade that you set aside.
Serve with carb of your choice.
Whole recipe serving breakdown:
21 Servings Protein
0 Servings Carb
1 Servings Fat
3 Servings Veggies
Stir Fry Beef with Vegetables
Inspired by “H.E.B.”
Ingredients:
16 Oz Frozen Asian Stir Fry Blend Veggies
1 pound/450 grams Central Market Natural Flank Steak, trimmed, thin sliced across the grain
1 Tbsp pure sesame oil
2 garlic cloves, chopped
2 Tbsp Coconut Aminos
1 Tbsp White Sesame Seeds
Instructions:
Cook vegetables according to package directions; drain, set aside.
Combine the thin sliced beef and sesame oil in a bowl; toss to coat.
Heat a large skillet on high heat for 4 minutes.
Add beef; stir-fry for 4 minutes or until cooked and browned.
Add the cooked vegetables, garlic, and coconut aminos; stir fry for 2 more minutes
Serve on a platter; sprinkle with sesame seeds.
Serve with carb of choice.
Whole recipe serving breakdown:
14 Servings Protein
2 Servings Carb
1 Servings Fat
4 Servings Veggies